Power

Power #137

Thời lượng: 53 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sandbag

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible in 3.5 minutes
- Cossack Squats8 reps
- Extreme Climber Push-ups8 reps
- Good Mornings8 reps
- Low Squat T Spine Rotations8 reps
Legs and Core
Couplet · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chính
Rep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two groups for zones 1 and 2. Zone 1 requires heavy DBs; start with 5 reps. Focus on anterior and posterior strength in Zone 1. Zone 2 targets core, legs, and shoulders. Increase reps rapidly: +5 for Goblet squats, +20 for Mountain Climbers. 4x more Mountain Climbers than Goblet squats
- Zone 1
  DB Couplet: Add one rep each round
  - DB Deadlifts5 reps
    Thay bằng: KB Deadlift
  - Jackknife Situps5 reps
- Zone 2
  KB Couplet: Add 5 reps to Goblet Squat and 20 reps to Mountain climbers each round
  - KB Goblet Squats5 reps
  - Mountain Climbers20 reps
Tập theo cặp
Tập theo cặp · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide athletes into two groups for partner workouts. Zone 1 focuses on upper body, “I Go, You Go” at a 1:1 work-to-rest ratio. The goal in Zone 1 is to reach chest failure. Zone 2 is a lower body workout; the first partner acts as the timer. First partner completes 20 Sandbag box step ups, while the second performs 20 KB Swings. Second partner may rest for any remaining time
- Zone 1
  Upper Body Partner Workout
  - Nghỉ (Partner 2)
  - DB Hex Floor Press10 reps
    Partner 1 TIMER
  - Pushups10 reps
- Zone 2
  Lower Body Partner Workout
  - Sandbag Reverse Lunge20 reps
    Partner 1 TIMER
  - Russian KB Swings20 reps
    Partner 2
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference